Ionic CrossFit – CrossFit
Warm-up (No Measure)
Warm UP
3x
10 Medball Cleans
5/5 DB Upright Row
10 V ups
Metcon (AMRAP – Rounds)
Every 5min For 5 Rounds
20 Wallballs
18 DB Snatch
16 Cal Row/Bike
Coach Tip* Aim to finish wall balls unbroken for a couple rounds. Choose a weight to cycle through DB Snatch unbroken for a couple rounds. Aim to finish each round in under 4 minutes to give yourself time to recover for the next round.
Metcon (AMRAP – Rounds)
9min ALT. EMOM
Min 1 – 10 DB Oblique Crunches per side
Min 2 – 40 Second Plank
Min 3 – 10 V ups
Warm-up (No Measure)
Cool Down
Coach led stretches